Stretching for busy people. Minimum time - maximum benefit

Between family concerns and work, an adult girl has very little time left to keep herself in good physical shape. Over time, looking at yourself in the mirror, you begin to notice that your shape is no longer the same. This is how dissatisfaction with oneself grows, which is invariably followed by self-flagellation, depression and the desire to take care of oneself completely disappears. The last stage is an acute feeling of inferiority and hopelessness. After thinking a little, we come to a logical question: “How can we give ourselves maximum attention in a minimum amount of time?”

To solve this problem, there are so-called “exercises for women who are in a hurry.” They differ in that they include intense exercises that allow you to make up for an hour-long session in a sports club in 15-20 minutes. And if your work requires a lot of nervous tension, doctors recommend light loads. In this case, exercises based on warming up and stretching the muscles will be more suitable for you, allowing you to relieve the tension that has accumulated over the whole day in just half an hour. With nervous work, and even with such a meager amount of time, stretching is best suited for you.

"Stretching" is a term of American origin (Stretching) and means stretching. Essentially, this is a set of exercises for muscle elasticity and joint mobility. Stretching is included as one of the training elements in any training complex. It is practiced independently only in medical medicine as anti-stress gymnastics or as part of an anti-cellulite program.

The stretching technique is very simple and does not contain any special movements: from ordinary half-asleep stretching in bed to stretching exercises borrowed from various sports. Here are some simple exercises:

1. Sitting on the floor, knees and feet extended. With your back absolutely straight (!), lean forward towards your feet. You cannot bend your knees while bending.

2. Standing, feet shoulder-width apart (as wider as possible). Slowly bend down to each leg in turn, try to hug each of them.

3. Lying on your stomach, bend your knees and grab your feet with your hands. In this position, lift your back and knees off the floor at the same time.

4. Sitting on the floor, bend your knees, feet connected at the plantar part. Try to keep your knees touching the floor.

5. Lying on your back, bend one leg and press your knee to your chest, the other leg extended on the floor. Gradually straighten the leg you are pressing at the knee. Make sure that your pelvis does not shift and your leg remains extended on the floor. Do the exercise with your right and left legs alternately.

6. Sitting on the floor, spread your straight legs to the sides as far as possible. Slowly lean forward, right and left. Then bend over to your right leg and, slowly moving your body in a semicircle, touch your left leg. Same thing in the other direction.

7. Sit with your legs crossed (“Turkish style”), arms straight to the sides. Tilt to the right - the right hand behind the back, the left one rises up and vice versa.

When doing stretching, know how to dose the load. It's better to stretch less than too much. Increase the load when you are absolutely sure that you are ready for it, otherwise you risk injury and severe soreness. You can come up with your own ways to stretch. Each pose should be held for about 20 seconds (this is necessary for the muscles to get used to it). You need to breathe deeply and evenly, exhale while bending.

If you often experience stress or are prone to it, do breathing exercises. They contribute not only to mental relaxation! While you find peace of mind and harmony, extra calories will be burned, and this is also a result.

To restore the natural type of breathing, you need to realize that the diaphragm is the strongest muscle for inhalation, and the abdominal press (stomach) is for exhalation. If these muscles function correctly, then when you inhale, the stomach protrudes slightly, the diaphragm thickens and presses on the insides, so